Teenwolf2's workout log

[Teenwolf2]

ABOUT ME

I started lifting seriously (the day I got under a squat rack and learned that compounds are the only way) about January this year, after getting sick of being skinny and weak, so just over 6 months ago. I have never really had any massive noob gains as such because I have had trouble training consistently.

Cliffs:

Car got stolen
Fiancee fell pregnant
Completing a degree
Working 45 hours a week, as my fiancee can't work (low blood pressure from pregancy has stopped her from doing her job as a nanny)
Training is hard with 6 shifts a week and a pregnant significant other who needs me


As of the 5th of July I got my car back, and I've finished uni, so now I can train 3 times a week. I train with my best friends, one of whom has a sick home gym (squat rack with dip handles, bench, pull-up bar, 500lbs of weight), so we workout at his house. I am limited in what I can do as I have piriformis syndrome (google it), and I cant budge it, and I also can't afford a physio. Lame.

STATS

Height: 6'0
Weight: 155lbs
Bench: 155x5
Squat: 205x5
Deadlift: 225x5
Military: 110x6

ROUTINE

Been just mucking around with compounds, building up from the bottom.

Any suggestions and critiquing is welcome. Thanks for reading!

[Teenwolf2]

Thursday, 7th of July

BENCH:

95x12
115x10
135x8
3x150x6

Felt good. Reps were compact and swift as ****. However in general I hate this movement, it feels like I can never make progress.

PULL-UPS:

BWx8
BWx8
BWx8
BWx8

Was doing sets of 3 when I first started doing these, and that was 3 weeks ago. The best upper body exercise imo.

21's - BICEP CURLS

60x21 PR
60x21 PR
60x21 PR
HAMMER CURLS

35x10
35x10
35x10


Good workout, had a nice bicep pump. It feels really good to get some sort of consistency in my workouts.

[jamie93]

congrats on staying consistent brah, your lifts are great for starting in January! keep it up

[Teenwolf2]

Sunday 10th of July

MILITARY

45x20
65x12
95x10
110x5
110x5
95x10

Had such a massive pump from the dropset, I love military, it's so much more functional that bench.

CLEANS

65x5
65x5
95x5
95x5
95x8

First time doing these, only just started doing doing powercleans a few weeks ago. Feltgoodman

PULL-UPS

BW+11x6
BW+11x6
BW+11x6
BWx8

Adding weight makes it hard.

Solid workout, nothing spesh

[Teenwolf2]

Tuesday 12th of July

FRONT SQUATS

95x10
95x10
115x8
115x8
115x10

First time doing these as well, I'm finding that I'm a massive noob the further I go in the realm of weights. Hurt a bit at the base of the movement, pretty much ATG. I need a physio

BENCH

95x12
115x12
135x8
145x5
2x155x5
155x4

Was hard, I am not sure whether to just go back to 145 or 150 and just do 5x5. I respond very well to volume, hence the improvement below

PULL-UPS

BWx5
BWx5
BWx5
BW+22x5 PR
BW+22x5 PR
BWx8

This is my favourite exercise right now, along with powercleans. All the convincing I need to know that pull-ups are integral to back strength is by looking at FLchamps log. 20 dead hang strict pull-ups is my aim.

Strong workout, I'm stronger now than I was before when I was working out hardcore, before my car got stolen. Also, I'm 10lbs lighter.

[Teenwolf2]

Friday 15th of July

MILITARY

45x20
65x12
95x10
3x115x5 PR

Awseome day for military. I was totally pumped and focused, never gotten one plate for 3 sets of 5 before.

PULL-UPS

BWx10 PR
BWx10 PR
BWx10 PR
BWx10 PR
BWx8
BWx12 (Chin-ups)

I love doing insane numbers of sets, volume is definitely my friend.

POWERCLEANS

65x5
65x5
95x5
115x5
115x5
115x5
135x3 PR

This exercise is awesome. I love how technical it is. First time doing these with anything other than baby weight. I think I may be racking it a tiny bit low, I will need to work on my upper body explosiveness. Good fun, did some clean and jerk with 135 for some singles afterwards, just to try and get the technique.
Just got paid $1,800 for the past fortnight, feelsgoodman.jpeg. Especially after working 14 hours yesterday, ate a whole chicken on my break though. Filed my tax return as well, gonna reap the rewards to the tune of $3,500

Niiiiiice

[Teenwolf2]

congrats on staying consistent brah, your lifts are great for starting in January! keep it up

Thanks man, I want this log to keep me motivated and always look to change it up. Ive been lurking your log for a while, I'll defs sub.

[MasterTank]

Subbed!

Tip, if you want good clean form, don't do high reps. Do 5 or less. :P

Good stuff so far man!

[jamie93]

Thanks man, I want this log to keep me motivated and always look to change it up. Ive been lurking your log for a while, I'll defs sub.

cheers man, that would be great

[SydTheKid]

Oh sh!t, Im in on this log, mirin power cleans and good stuff for starting srs in January

[Teenwolf2]

Subbed!

Tip, if you want good clean form, don't do high reps. Do 5 or less. :P

Good stuff so far man!

Haha thanks man, yeah the set of 8 was cos I had to leave for work and they just feel soooooo good!

Is it just you and phil now nood is working full time?

[Teenwolf2]

Oh sh!t, Im in on this log, mirin power cleans and good stuff for starting srs in January

Aw yeaaa! When you said you were working out 3 times a week when school comes around it was an easy decision.

I'm going to be benching today I think. Sliced my hand open at work on Friday, it looks almost healed, but the knurling on the pull up bar may play tricks with me.

I'm going for either 5x150x5 or 5x145x5. Hmmmm

[dragonman6]

looks like we got the same bench for 5 reps man. im in

[Teenwolf2]

looks like we got the same bench for 5 reps man. im in

awwww ****, I'll totally sub back! Bench is hard maybe we can motivate each other to get up to the elusive 225.

[dragonman6]

awwww ****, I'll totally sub back! Bench is hard maybe we can motivate each other to get up to the elusive 225.

yeaaa check out my teams log! haha dude i want to get up to the elusive 225 so bad, but from where were at it seems so far away

[Teenwolf2]

I was going to go to the gym yesterday, but I didn't get the time. This is because I had a big fight with one of my sisters (I have 4, aged between 24-45) and it's my 21st in a couple of weeks. So my sister said she wasn't coming to my birthday because she was too upset with me, even though she was the one that initiated the fight by suggesting that my fiancée should have had an abortion, and that our mum (who died in a car crash Christmas 1997) would be disappointed with my life choices.

Anyway, so my step mum got us together to sort it out, and it ended up with all of us burnt out from arguing, my sister bawling about mum, and me letting my anger go.

The bad part was that I couldnt get to the gym cos the discussion went overtime, and I had work from 3-11. Oh well, it's time and a half on Sundays, $210 in the bank.

That's my rant done haha. I'll be lifting tomorrow, I'm thinking bench, weighted pull ups and powercleans (need to work on my racking, and my stance ends up a lil too wide).

[Teenwolf2]

yeaaa check out my teams log! haha dude i want to get up to the elusive 225 so bad, but from where were at it seems so far away

185x5 seems far man haha. 225 is a mythical place I've never been. But I'm sure we will get there.

[Drizzy10]

Wow dude, your a motivation to me. After all those set backs you have, you still find the time to lift and live a healthy lifestyle. without complaining. Deff In and subbed!

[dragonman6]

185x5 seems far man haha. 225 is a mythical place I've never been. But I'm sure we will get there.

haha short term goal=185, long term goal=225. last week when i bench i got 165x4 but that was with a lil help

[dragonman6]

Wow dude, your a motivation to me. After all those set backs you have, you still find the time to lift and live a healthy lifestyle. without complaining. Deff In and subbed!

yeah man i agree, im impressed and motivated as well that you still want to work out and stuff with all those setbacks. inspirational man

[Teenwolf2]

yeah man i agree, im impressed and motivated as well that you still want to work out and stuff with all those setbacks. inspirational man

Thanks guys, I'm glad I can help
motivate someone. I just see them as things that have happened to me, cos I think regret is an excuse to be anything less than your best. I think that's why ive taken to the gym so quickly

[Teenwolf2]

Wow dude, your a motivation to me. After all those set backs you have, you still find the time to lift and live a healthy lifestyle. without complaining. Deff In and subbed!

I want to have a strong back like you man, you should check out unoriginalitys lifting log, THAT guy is massive. And he is very similar to you in your proportion of lifts. 500x4 deadlift!

[dragonman6]

Thanks guys, I'm glad I can help
motivate someone. I just see them as things that have happened to me, cos I think regret is an excuse to be anything less than your best. I think that's why ive taken to the gym so quickly

"regret is an excuse to be anything less than your best" such an awesome quote man. your a true inspiration bro.

[Teenwolf2]

Tuesday 19th of July

BENCH

95x10
115x10
135x6
145x6
155x5
160x5 PR
160x4

This was a pretty good day on the bench for me. Wasn't going to go up 5lb, but the weight was going up pretty swiftly, and the juju was with me, so it ended up being a good instinct to move up. Next time might try to get AMRAP on 165, then go back to volume maybe with 5x155x5.

DIPS

BWx10
BWx10
BW+22x8
BW+22x6

Chest and tris were smoked.

PULL-UPS

BWx5
BWx8
BWx12 PR
BWx13 PR
BWx12
BWx12

These felt really good, I was crunching them out like push ups til about number 6. After that it became about sitting in the dead hang for a moment, then taking a deep breath and getting it done. Going to chuck 22lb in a rucksack and going for sets of 5 next workout.

POWER CLEANS

65x5
95x5
2x115x3
2x125x3

Feltgood, still working with light weight to get my hip drive perfect, then I'll work on full cleans. However I couldn't ramp it up to 135 because my forearms and traps were pretty cashed from all the pull ups.

FRONT SQUATS

95x5
95x5
3x115x5

I'm really striving to build up all my lifts from the bottom, so this workout I worked on getting ATG and really driving out of the hole with as much power as I could muster. It was tough after the powercleans.

Great workout, the magic was in me today.

[Unoriginality]

Wow dude, your a motivation to me. After all those set backs you have, you still find the time to lift and live a healthy lifestyle. without complaining. Deff In and subbed!

Exactly this man. Surprised at how much you've been through recently and still have the time and motivation to lift. Makes me realize how much I take my life for granted, all the more reason I should be working harder now. Inspirational stuff man.


Congrats on the bench PR's. I know that feel bro, takes forever to make gains on bench and just seems like a dull movement.

How's your form for power cleans coming along? I've been wanting to include them into my routine for the longest time...not exactly sure which day to place them in though.


Also, strong pullups man. 6 sets and still reaching BWx12, damn I can only do that many when I'm like completely fresh haha


EDIT: Subbed

[Teenwolf2]

Exactly this man. Surprised at how much you've been through recently and still have the time and motivation to lift. Makes me realize how much I take my life for granted, all the more reason I should be working harder now. Inspirational stuff man.


Congrats on the bench PR's. I know that feel bro, takes forever to make gains on bench and just seems like a dull movement.

How's your form for power cleans coming along? I've been wanting to include them into my routine for the longest time...not exactly sure which day to place them in though.


Also, strong pullups man. 6 sets and still reaching BWx12, damn I can only do that many when I'm like completely fresh haha


EDIT: Subbed

Thanks man, that means a lot from you. My powerclean form is good now. Starting to hit the sweet spot every time, weight will fly up in coming months. You totally should do them man! They are great on an upper power day I reckon. Smashes the top of your back.

My pull ups are going up fast, strong back genetics is strong. Hoping to do sets of 5 with 67.5lb by the end of the year. Your lifts make ME want to train harder man

[dragonman6]

Tuesday 19th of July

BENCH

95x10
115x10
135x6
145x6
155x5
160x5 PR
160x4

This was a pretty good day on the bench for me. Wasn't going to go up 5lb, but the weight was going up pretty swiftly, and the juju was with me, so it ended up being a good instinct to move up. Next time might try to get AMRAP on 165, then go back to volume maybe with 5x155x5.

DIPS

BWx10
BWx10
BW+22x8
BW+22x6

Chest and tris were smoked.

PULL-UPS

BWx5
BWx8
BWx12 PR
BWx13 PR
BWx12
BWx12

These felt really good, I was crunching them out like push ups til about number 6. After that it became about sitting in the dead hang for a moment, then taking a deep breath and getting it done. Going to chuck 22lb in a rucksack and going for sets of 5 next workout.

POWER CLEANS

65x5
95x5
2x115x3
2x125x3

Feltgood, still working with light weight to get my hip drive perfect, then I'll work on full cleans. However I couldn't ramp it up to 135 because my forearms and traps were pretty cashed from all the pull ups.

FRONT SQUATS

95x5
95x5
3x115x5

I'm really striving to build up all my lifts from the bottom, so this workout I worked on getting ATG and really driving out of the hole with as much power as I could muster. It was tough after the powercleans.

Great workout, the magic was in me today.

awesome job on the Bench PR dude! im tellin you man, were like so close on the bench....we forsure gotta motivate each other to get it up to 185 and like unoriginality said, it takes a long time to increase weight on the bench so we just gotta keep workin hard! man BOTH of you guys inspire me to work even harder in the gym now

[Teenwolf2]

awesome job on the Bench PR dude! im tellin you man, were like so close on the bench....we forsure gotta motivate each other to get it up to 185 and like unoriginality said, it takes a long time to increase weight on the bench so we just gotta keep workin hard! man BOTH of you guys inspire me to work even harder in the gym now

Yeah man let's do it. Next stop is 175x3

[dragonman6]

Yeah man let's do it. Next stop is 175x3

im gonna go for 165x4 next time i hit chest. last time i did it i kinda struggled on the last rep, so i just wanna make sure i can do it with good form before i move up to 170 . good luck to you on 170x3 tho...keep me posted on how that goes brotha

[Teenwolf2]

im gonna go for 165x4 next time i hit chest. last time i did it i kinda struggled on the last rep, so i just wanna make sure i can do it with good form before i move up to 170 . good luck to you on 170x3 tho...keep me posted on how that goes brotha

I shall man. My emphasis on doing lots of military and pull ups have really helped my bench imo. Big lats and delts=big chest somehow. Been lurking your log